Calling Aquajock

[xschwarz]

First of all, you are right, you ARE a genius! I love reading your brilliant work and still can't wrap my brain around how you do it. Fine work!

I am looking for a mean, fat burning lower body rotation that is more athletic in nature than step/dance.

I work out 6 days a week. On Sat,Sun and Mon I am not limited to an hour workout session.

Here are my ingredients:

KM
LOW MAX
HC EXTREME
BC/ME
KPC/L&G
(CM)
Running-I run a baseline hilly course of 4 miles
Plyometrics (you know, walking lunges, scissors, squat thrust terminators)

What do you think...can you whip up some magic at your leisure between all your other evil creation?

Thanks for your time,

X

 

[Aquajock]

Let's try this:

Week 1:

Mon.
KPC w/up and hi-intensity drills
Kick Max Boot Camp Challenge
Boot Camp lower body only premix (omit warm-up if it's there)
Boot Camp core only premix

Tues.
4-mile run
ME Upper Body segments only (omit core work)

Wed.
Low Max as produced
ME core routine

Thurs.
REST (do total body stretching if preferred)

Fri.
HC Extreme #1
KPC core routine with stability ball

Sat.
HC Extreme Workout #3
ME leg drills only

Sun.
4-mile run
Boot Camp legs only premix
Boot Camp core only premix
Boot Camp upper body only premix

Week 2:

Mon.
Circuit Max first 6 cardio and resistance cycles, doing barbell squats and lunges ONLY (no compound upper / lower body stuff) with the heaviest barbell you can hike over your head 6 times
Chill

Tues.:
Low Max warm-up and blast-only premix
ME Upper Body only including core

Wed.
4-mile run
Legs and Glutes shorter premix of choice

Thurs.
REST

Fri.
HC Extreme #2
KPC ab / core routine

Sat.
Boot Camp cardio only premix including warm-up
Kick Max Boot Camp Challenge
Kick Max leg conditioning drills

Sun.
4-mile run
ME as produced including core

That's it for a 2-week cycle. Give that a whirl and upkick it with more leg weight work if desired.

I'll gently suggest that you need to increase your arsenal to include the I-maxes, at least one total body strength workout beyond Muscle Endurance, and I'll also suggest you get either the Pyramids or Muscle Max, as well as one of Cathe's split-set productions such as the Gym Styles, Slow and Heavy, or Pure Strength. Your collection is a little light in the upper body strengthening department especially, and you need more options for core work as well.

HTH for a start. Lemme know what you think.

A-Jock
KPC

 

[xschwarz]

I completely spaced out as I do have Muscle Max and I found that,although a little choppy, you can get IMAX 3 in complete through Hardcore Extreme.

But you bring to the forefront exactly what I've been stuck on: my next purchase. With fat loss in mind, for my upper body muscle build component do I get S&H or Pyramids?

I am doing BFFM (3rd week) so if you have the time to modify/tweak the rotation with MM or IMAX 3, then I'll start next Monday and let you know how it's going.

Again, in all seriousness, thank you for your intelligence in this department and the time you put into it.

X

 

[Aquajock]

Hi, X - I'll hail you again tonight; I just swooped in for a second this a.m. before work. I'll have some suggestions for subs with MM and I'Max 3 tonight.

Re what to get next, I would start with the Pyramids, and then get Slow and Heavy. I think the Pyramids, which is a 2-part series, is a good bridge from ME and MM, and then you can vault into Slow and Heavy.

Remember that as you build leg AND upper body strength, you'll be able to AND NEED TO upkick the intensity of your cardio routines to maintain a fat-loss / lean-out program. I stand by my suggestion about getting other I-Maxes, and also consider Maximum Intensity Cardio for its hi/lo routine, AND the CTX / Cross Train Express series for some real nosebleed cardio.

A-Jock

 

[xschwarz]

Swooping...see you tonight. I am going to plan on pre-ordering and add what you have suggested as additional workouts. I'm serious, I'm going to lose this 20 extra pounds if I have to nosebleed everyday!!!

X

 

[xschwarz]

After taking close inventory here is the present arsenal:

MM
LM
GS Chest,Tri's
GS Sh,B,Bi's
HCX
KM
CM

KPC/L&G
BC/ME

I don't have Circuit Max.

X

 

[Aquajock]

For Week #3, do the cardio as listed in Week 1, but for every workout listed that calls for Muscle Endurance chapters, substitute Muscle Max chapters; also substitute MM's ab work when it calls for ME ab work.

For Week #4, do the cardio as listed in Week 2, but do the following strength stuff:

Mon.:
Leave as is

Tues.:
GS Chest / Tris
MM core

Wed.
GS Shoulders/Back, Bis
ME Core

Thurs.
REST

Fri.
Leave as is

Sat.:
Add Boot Camp lower body only premix after cardio; do the rest as is

Sun.:
Leave as is

I must admit I'm a little bald in the brain right now, so hopefully this'll get you started. Again, a no-brainer way to end each cardio workout with a real blast is to stick the Boot Camp cardio only premix or the Kick Max boot camp challenge at the end.

A-Jock

 

[xschwarz]

Thanks A-Jock.Printing it off now and I'll keep you posted as to how I'm surviving.

You're a great help.

X

 

[FirmDancer]

Thanks A-jock! I'm considering this rotation, too. It looks great!